9/06/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 7. September 2013 08:18

There are lots of changes that you can make with the foods in your diet that can save you lots of calories.  Simple exchanges such as:

- Non- fat milk for 2% milk.  Same rule applies to yogurt or greek yogurt.  I haven’t found any taste difference between fat-free feta and its fuller calorie counterpart.

-try veggies like pea pods, par-cooked broccoli. Or carrots with laughing cow light cheese vs. “veggie” or corn chips, which are just full of calories with minuscule nutrition.

-Try 4 oz orange roughy fish, or 4 oz scallops vs. breaded chicken tenders or 6 oz steak ( most restaurants feed an average steak between 9-12 oz..  It is important to eat red meat periodically to provide iron to your diet).

-Try 1 oz. dry roasted, no-salt roasted or flavored almonds over honey-roasted or flavored almonds or peanuts.

-Try 0% greek yogurt with seasonal berries vs. ice cream as dessert

-Try low-salt broth based soups vs. hearty man soups or cream based soups which are very heavy in salt and calories.

-Try balsamic or apple-cider vinegar with extra virgin olive oil over ranch or Caesar dressing.  You’d be shocked that some varieties of ranch and Caesar can have 130 calories or more for 2 tablespoons.

-These are easy changes that can help lower your daily calorie totals.  Doing this can help you reach your shape goals.

Monday 9/6/10  Workout:

Recumbent Bike- 30 minutes

Pilaties reformer class- 55 minutes

Strength Train- back

low back row- 2 tubes

bent over barbell row- 26lb bar

single arm cable row in lunge- 1 tube

ski jumper- 1 tube

lat pulldown- 2 tubes hooked over door

Monday 9/6/10- Food Diary:

Breakfast-

3/4 cup egg white omlette with 1 cup spinach, mushrooms, onions (104 cal)

1 whole wheat english muffin, 2 tbls organic almond butter , 1 tbls sugar free jam (230 cal)

A.M. Snack-

celery (15 cal)

1/2 red sweet pepper (18 cal) 

Lunch-

salad -3 oz wild salmon, 1 1/2 cup spinach, 1/2 cup steamed brocolli/cauliflower, 1 tbls sunflower seed, 4 cherry tomato (280 cal)

grapefruit ( 40 cal)

P.M. Snack-

almonds, dried fruit ( 55 cal)

1/4 cup non fat cottage cheese, 1/4 cup non fat vanilla yogurt, 1/8 cup bluberries 120 cal) 

Dinner-

2 oz baked cod, 1 1/2 mahi mahi ( 100 cal)

1 cup steamed cauliflower ( 26 cal)

5 asparagus ( 20 cal)

1/2 cup mashed sweet potato (80 cal)

Dessert-

apple (57 cal)

protein shake (110 cal)

TOTAL CALORIES- 1345

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Paula's Healthy Living

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